Workout advice, stick with this or try something new?

[TallPaul]

Hi all,

I really want to get some good advice on working out at the small gym in my building. I'm 33 years old, 6ft 4inches tall, medium build, and around 240 lbs in weight. Should ideally be around 200 lbs, I figure, and would also like to get toned.

I've uploaded some pics to my site to show what's in the gym, to give you a better idea of what I'm working with.

http://www.paulstannard.com/workout.html

I've got a buddy who's big into working out / weight training and he gave me a basic type of workout (DAY 1) to do. The trouble is, I went in the first time and hit it quite hard (writing down what I thought was the ideal weight for each as I went) and ended up getting very lightheaded and feeling ill, hehe. I probably overdid it, so will have to be more careful next time. I guess I have to consider myself a beginner again.

DAY 1.

A) Machine squats - two sets of warmups 12-14 reps at 73lbs, one set of heavy 12-14 reps at 213lbs.

B) Machine hams (laying down on front) - two sets of warmups 12-14 reps at 28lbs, one set of heavy 12-14 reps at 103lbs.

C) Dumbbell shoulders - two sets of warmups 10-12 reps at 5lbs each, one set of heavy 10-12 reps at 15lbs each.

D) Machine back (lat pull down) - two sets of warmups 10-12 reps at 50lbs, one set of heavy 10-12 reps at 87lbs.

E) Machine rowing (pull under ribs) - two sets of warmups 10-12 reps at 50lbs, one set of heavy 10-12 reps at 87lbs.

F) Machine bench press (half sitting up) - two sets of warmups 10-12 reps at 38lbs, one set of heavy 10-12 reps at 103lbs.

G) Dumbbell bicep curl - two sets of warmups 10-12 reps at 10lbs each, one set of heavy 10-12 reps at 20lbs each.

H) Dumbbell tricep curl - two sets of warmups 10-12 reps at 10lbs each, one set of heavy 10-12 reps at 20lbs each.

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DAY 2.

A) One mile treadmill run - 5mph.

B) Crunches - 2 sets of as many as possible.

C) Leg Raises - 2 sets of as many as possible.

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I added the DAY 2 part myself - the first day lacked stomach exercises, as I told him I'd like to keep these separate. I really like the treadmill too, so included this on the second day.

I need to figure out a system though, as you need a day to rest muscles. I'm worried that with something like DAY 1, OFF DAY, DAY 2, OFF DAY, DAY 1, OFF DAY, ETC, I wouldn't be pushing myself fully, what do you guys think? Any suggestion to changes in this, I'd really appreciate - or I'm completely open to a different routine / approach. I'd ideally like to be done in less that an hour on something like DAY 1, and to be honest am not overly keen on the two warmups then heavy thing. Back when I was a teen, I used to warm up with a run and then did two heavy sets of everything, but hey...

Thanks in advance!

Paul S.